Grace

29 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

MetCon
Grace - 30 Clean and Press for time (115#)

Time: 15 minutes

5/3/1 Week 12 Day 1&2&3 Deload Week

27 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 55,55,55,55,70,85
Squat 5 x 70,70,70,70,90,105
Deadlift 5 x 110,110,110,110,130,155

Strength Time: 20 minutes

2010 NJ State Triathlon

24 July 2010

NJ State Triathlon - 5oo yd swim/11.5 mile bike/3.1 mile run - 2 hours.

5/3/1 Week 11 Day 3&4

20 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 130,155; 3 x 180; 5 x 190; 3 x 215; 3 x 240
Bench 5 x 115,135,145; 3 x 165; 5 x 185

Strength Time: 32 minutes

5/3/1 Week 11 Day 1&2

18 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 70,85; 3 x 100; 5 x 105; 3 x 120; 3 x 135
Squat 5 x 85,105; 3 x 120; 5 x 130; 3 x 150; 5 x 165

Strength Time: 32 minutes

Swim

17 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Ups

Swim 500 m - 16 minutes

5/3/1 Week 10 Day 4

16 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench 5 x 115; 3 x 125,135,155; 7 x 175

Strength Time: 12 minutes

5/3/1 Week 10 Day 3

15 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 115,140; 3 x 165,180,205; 5 x 230

Strength Time: 15 minutes

5/3/1 Week 10 Day 2

14 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 14 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 65,75; 3 x 90,100,110; 5 x 125

MetCon
9-7-5-3-1 rep rds of KB Clean and Press (35#) each arm

Strength Time: 18 minutes
MetCon Time: 4 minutes

5/3/1 Week 10 Day 1

12 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 80,95; 3 x 115,125,140; 7 x 160

MetCon
75 Overhead Squats for time (45#)

Strength Time: 20 minutes
MetCon Time: 10 minutes

5/3/1 Week 9 Day 4

10 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench 5 x 115,125,145; 10 x 165

MetCon
JT - 21-15-9 rep rds of: Handstand Push Ups/Dips/Push Ups

Strength Time: 11 minutes
MetCon Time: 20 minutes

5/3/1 Week 9 Day 3

9 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 12 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,145,155,165,190; 7 x 215

MetCon
2 Power Cleans (115#) every minute for 10 minutes.

Strength Time: 18 minutes
MetCon Time: 10 minutes

5/3/1 Week 9 Day 2

7 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Press 5 x 55,70,85,95,105,120

MetCon
Randy - 75 Power Snatches for time (45#)

Strength Time: 13 minutes
MetCon Time: 12 minutes

5/3/1 Week 9 Day 1

6 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 70,90,105,115,130; 10 x 150

MetCon
5 rounds for time: 5 Deadlifts (135#)/10 Burpees

Strength Time: 22 minutes
MetCon Time: 10 minutes

5/3/1 Week 8 Day 3 & 4 (Deload)

4 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 135,155,165
Bench Press 5 x 70 (db's),70(db's),80(db's),90(db's),95,115

MetCon
Sourland hike

Strength Time: 15 minutes
MetCon Time: 50 minutes

Pull-Push-Lunge

3 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
5 x Right Side Rolls
5 x Left Side Rolls

MetCon
10 rds for time of:
5 Pull-ups/5 Dips/ 10 Walking Lunge Steps

MetCon Time: 22 minutes

5/3/1 Week 8 Day 1 & 2 (Deload)

2 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Squat 5 x 75,75,75,75,95,115
Press 5 x 55,55,55,55,70,80

MetCon
Run 2 miles

Strength Time: 30 minutes
MetCon Time: 18 minutes 46 seconds

5/3/1 Week 7 Day 4

1 July 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Bench Press 5 x 95,115; 3 x 130; 5 x 140; 3 x 160; 5 x 180

MetCon
9-7-5 rep rounds (per hand) of KB Snatches (35#)

Strength Time: 15 minutes
MetCon Time: 3 minutes